For load:
Deadlift 8-5-3-1-1-1
(make consistent increases)
2 rounds for time:
2 Rope Climb
3 DBall Over the Shoulder 150/80
20 Toes to Bar
30 Double Under
20 Dumbbell Power Clean 50/35
30 Steps Walking lunge
20 Alt Arm Dumbbell Snatch 50/35
30 Double Under
20 Burpee
30 Air Squat
20 Kettlebell Swing 53/35
30 Double Unders
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Competitor
7 rounds for load:
1:00 to complete:
10/7 Calorie Ski Erg
3 Squat Clean (T&G)
(rest 1:00 between rounds)
7 rounds for time: (slowest is score)
1 Rope Climb
10/7 Calorie Assault Bike
30′ Hand Walk
(rest 1:00 between rounds)
3 rounds for load:
10 Leg Extension
15 Leg Press
10 Hamstring Curl
(alternate rounds with a partner)
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Strength & Hypertrophy
Deload Week
Chin-up 5×5
(no weight)
Cable Seated Row 4×12
(moderate load)
Cable Front Pulldown 4×12
(moderate load)
Cable Pullover 4×12
(moderate load)
Rear Delt Fly 4×12
(moderate load)
“Time makes heroes but dissolves celebrities.”
~Daniel J. Boorstin
